Monday, October 12

announcements

• Ben’s excited to be back in town and back at CFP! He’ll coach Wed, Thur, Fri 7am this week.

• Reminder: Jess Tripp is visiting tomorrow at 8:30 am to lead a free 30-min workshop after our 730am class. More info HERE. Be sure to make this one if you’re able!

Heavy Day

rx

Every 5:00 x 5 sets:
5 push jerks
:30 rest
100-m run
– Score is heaviest load lifted and slowest run effort.

Score: Load

intermediate

Same as Rx’d

Score: Load

beginner

Same as Rx’d

Score: Load

Intended Stimulus

• Combination of heavy, explosive overhead lifting alongside a short, hard run effort.

• All 5 push jerk sets should be at or near 75%+ of a 1-rep max.

• Take the bar from the rack.

• Run efforts in under :25; near-sprint pace.

Videos

• The Push Jerk

• Cueing the dip in the Push Jerk

Skill Work

Pre-workout build-up
Every 2:00 x 4 sets:
5 push jerks
50-m run
– Increase load and pace with each set.
– Final build-up set should be slightly lower than the first anticipated workout weight.